High-Protein Greek Yogurt Chicken Salad

This Greek yogurt chicken salad proves you don't need a jar of mayonnaise to get a creamy, satisfying lunch. By swapping most of the mayo for thick, tangy nonfat Greek yogurt, each serving delivers a hefty 38 grams of protein for under 300 calories, making it one of the most efficient high-protein meals you can prep in advance.

Where the Protein Comes From

The protein in this recipe comes from two powerhouse sources working together. First, lean cooked chicken breast provides roughly 30 grams of complete protein per serving on its own. Second, plain nonfat Greek yogurt layers on another 6 to 8 grams while adding gut-friendly probiotics and a creamy texture that mimics mayonnaise. A small amount of light mayo rounds out the dressing for richness without sabotaging the macros.

Because both proteins are lean, the fat content stays low at just 11 grams per serving. That balance keeps this dish friendly for weight-loss goals while still feeling indulgent.

Meal-Prep and Storage Notes

This salad is built for batch cooking. Cook a large batch of chicken breasts at the start of the week, or grab a rotisserie chicken, and you can have four lunches portioned out in minutes. Store the finished salad in an airtight container in the refrigerator for up to 4 days. The Greek yogurt base actually holds up better than mayonnaise, staying fresh and tangy rather than separating.

For grab-and-go convenience, divide the salad into individual meal-prep containers and pair each with a side of crackers, veggies, or greens. Avoid freezing, as the yogurt dressing will separate and turn watery once thawed.

Serving Ideas

This chicken salad is endlessly versatile. Try it:

• Scooped over a bed of mixed greens for a low-carb lunch bowl
• Stuffed into a whole-grain pita or wrap
• Spread on cucumber rounds or whole-grain crackers as a high-protein snack
• Served on toasted sourdough with sliced tomato

Pair it with a piece of fruit and you have a complete, balanced midday meal. For more ideas on building protein around your week, browse our meal plans.

FAQ

Can I use Greek yogurt instead of mayo entirely?
Yes. You can replace the light mayo with an extra 2 tablespoons of Greek yogurt for an even leaner version. The flavor will be a bit tangier, so add a small drizzle of olive oil if you want to restore some richness.

How do I keep the chicken salad from getting watery?
Pat your cooked chicken dry before mixing and make sure to drain any excess liquid from the diced celery and onion. Using thick, strained Greek yogurt rather than a thin variety also helps the salad stay creamy rather than runny.

Is this recipe good for weight loss?
Absolutely. At 290 calories with 38 grams of protein, it keeps you full for hours on relatively few calories, which makes it an excellent choice for anyone managing portions while staying satisfied.

Ingredients

• 1.5 lbs cooked chicken breast, shredded or diced
• 3/4 cup plain nonfat Greek yogurt
• 2 tbsp light mayonnaise
• 1 tbsp Dijon mustard
• 1 tbsp fresh lemon juice
• 2 stalks celery, finely diced
• 1/4 cup red onion, finely diced
• 1/4 cup chopped fresh dill (or 1 tbsp dried)
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large bowl, whisk together the Greek yogurt, mayonnaise, Dijon mustard, and lemon juice until smooth.
2. Add the garlic powder, salt, and pepper, and stir to combine.
3. Fold in the shredded chicken, celery, red onion, and dill until everything is evenly coated.
4. Taste and adjust seasoning, adding more lemon juice or salt as needed.
5. Cover and chill for at least 20 minutes before serving to let the flavors meld.
6. Serve over greens, in a wrap, or on whole-grain bread.